Cacao & Almond Energy Balls

Cacao & Almond Energy Balls

Super-receita, deliciosa, para o preparo de energy balls com cacao, amêndoas, tâmaras e outros super ingredientes saudáveis.

Ingredientes:

  • 100 g de amêndoas
  • 200 g de tâmaras
  • 1 colher de sopa de óleo de côco
  • 2 colheres de sopa de cacau em pó
  • 1 colher de sopa de óleo de amêndoas

Bater ligeiramente as amêndoas. Depois acrescentar os demais ingredientes e bater mais. Fazer bolinhas e pronto!!!!

Conheça este site do Deliciously Ella, inglês!

Acesse: https://www.youtube.com/watch?v=GZA-9iifZfU

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Super Brownie De Beterraba

Super brownie de beterraba

Uma das receitas mais fantásticas que me deparei recentemente foi este super brownie de beterraba. Vale à pena experimentar. Com um cafezinho, é perfeito!!!! É da portuguesa Sofia Paixão, que tem um site chamado Gluten free com paixão! Muito bom!!!

Acesse: http://glutenfree.pt/super-brownie/

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O charme da água saborizada

download

Água saborizada é um algo mais:

um detalhe a mais, que acrescenta charme ao nosso dia-a-dia e aos nossos eventos.

Não é necessário receita para prepará-la. Apenas siga a sua inspiração, a sua intuição, o seu desejo. Pedaços de morango, laranja, limão, maçã ou kiwi em rodelas, cubos de abacaxi ou melancia, mirtilos, cerejas, amoras ou framboesas inteiras, folhas de hortelã ou manjericão, talos de erva-doce ou canela, são todos ótimos ingredientes. Apenas combine-os de modo a agradar o seu paladar e o seu coração. Simples assim!

Como fazer?

  1. Coloque água gelada até a metade de uma jarra ou pote de vidro;
  2. Corte as frutas ou as coloque inteiras dentro do pote;
  3. Complete com água e gelo.

A quantidade de frutas vai do gosto de cada um e as combinações são infinitas; você pode também usar apenas uma fruta. Pode usar as frutas pequenas inteiras e cortar somente as grandes, tentando arrumar de uma maneira que fique bonito e colorido. Prepare com um tempo de antecedência, podendo deixar ou não na geladeira, como preferir.

Algumas sugestões:

  • Morango, mirtilo e hortelã
  • Limão siciliano, hortelã e erva doce
  • Laranja, maçã, gengibre e canela
  • Abacaxi e hortelã
  • Água de coco, melancia e hortelã

 

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How to listen to Aquera balanced files?

ATENÇÃO NO SEU TRATAMENTO COM O USO DOS FONES DE OUVIDO 

O ouvido humano é capaz de captar sons que variam dentro de uma range (variação) de frequências que vai de 20 Hz a 20 kHz. No entanto, as frequências geradas pelo Aquera (balanced files) possuem uma range maior do que esta. É importante saber que o cérebro é capaz de trabalhar com frequências mais baixas porque a atividade neurológica do cérebro é baseada na frequência do próton (5 Hz).

Para que estas frequências cheguem ao cérebro devidamente, é importante o uso de um “instrumento” capaz de fazer com que elas atinjam o cérebro com fidelidade, uma vez que ele tem que estabelecer o reconhecimento preciso destas frequências para a sincronização neural dos processos de (auto)cura. Por isso, os fones de ouvido precisam possuir especificações adequadas. Os sons noturnos, por exemplo, possuem frequências muito baixas e um fone comum não será capaz de permitir captar todos eles através da audição.

CUIDADOS FUNDAMENTAIS:

  • Range de 10 Hz (ou menor) a 24.000 Hz (ou maior);
  • Potência mínima de 100 db (decibeis);
  • Usar a marca Ultrasone para tratamento neurológico, porque não tem campo eletromagnético no seu funcionamento e, sim, ultrassom;
  • Não comprar fones com Bluetooth, pois perde a qualidade do som (que deve ser transmitido por fio);
  • Ouvir os sons diurnos de 2 a 3 vezes por dia (quanto mais ouvir,  melhor);

POSIÇÃO DOS FONES DE OUVIDO

Informações de frequências são enviadas a cada lado do cérebro de maneira específica, pois cada lado de nosso cérebro possui uma determinada função fisiológica de reparo. Portanto, jamais troque a posição dos fones R (direto) e L (esquerdo), pois a terapia não fará qualquer efeito.

 

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Doenças auto-imunes e intestino permeável: a “raiz” da questão

Você sabia que a manifestação de doenças auto-imunes tem uma relação direta com o intestino?

Na realidade, com um quadro chamado intestino permeável, ou leaky gut em inglês. Temos observado um aumento importante destas doenças nos últimos anos, ou melhor, nas últimas décadas. E isso tem tudo a ver com uma série de fatores,  como demonstra a foto abaixo:

GUTHEALTH_LeakyGutSyndrome

  • estresse;
  • proteínas da dieta, como o próprio glúten (que, na realidade, é um “novo glúten” uma vez que temos, por biotecnologia, um “novo trigo” formado pela combinação de 3 variedades de trigo);
  • modificações dos hábitos alimentares;
  • substâncias alergênicas da dieta;
  • toxinas ambientais, como os agrotóxicos;
  • exposição a microorganismos patogênicos;
  • uso indiscriminado de antibióticos;
  • hipocloridria, que pode estar associada ao uso de medicamentos, como os inibidores da bomba de prótons, como o omeprazol;
  • alterações dos níveis de glicose sérica;
  • desequilíbrios hormonais;
  • entre outros.

Veja o que acontece: alterações da barreira da mucosa intestinal em decorrência de todos estes fatores acima fazem com que seja aberto o espaço entre as células epiteliais, que normalmente estão mega unidas (tight junctions). Desta forma, partículas do “meio” entram no espaço subepitelial, desencadeiam um processo inflamatório e estimulam o sistema imune, dependendo da susceptibilidade genética. É como se ele perdesse a capacidade de diferenciar as proteínas do organismo das proteínas invasoras. O tipo de proteína/célula que é atacada determina a doença que vai se manifestar: tireoide de Hashimoto (quando as células da tireoide são atacadas), artrite reumatoide (quando articulações são literalmente destruídas) e psoríase (em decorrência do acometimento de células da pele e outros tecidos).

Consegue entender que a “raiz da questão” em relação à manifestação das doenças auto-imunes é a mesma? O intestino permeável ou leaky gut. 

Consegue entender também que a doença está “ali” e que nós (até por desconhecimento) é que permitimos que ela se manifeste?

Ainda bem que estamos nesta era maravilhosa, esta “nova era” em que o ser humano vai descobrindo a sua própria capacidade de auto-cura através das escolhas cotidianas, como propõe a minha Engenharia Aplicada ao Tempo de Vida Saudável – a ciência de manter a saúde. 

Entre nós, durante muitos anos, especialmente na questão perda de peso, meu trabalho não era muito reconhecido, porque vigorava o “imediatismo”. É verdade, a maioria das pessoas queria emagrecer “para ontem”! Tenho uma serena satisfação interior de ter sido persistente. De ter mantido na minha linha de tratamento, com a visão do todo, com a visão de ajudar o paciente a “achar o caminho”, com a visão de longo prazo. Para mim é o que faz sentido!

E onde entra o Aquera nisso tudo?

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Dieta cetogênica

Terapia metabólica mitocondrial é, em essência, a dieta cetogênica, utilizada para “poupar” as mitocôndrias, que utilizam basicamente carboidratos, mantendo boa oferta de gorduras como fonte de energia, além da prescrição moderada de proteínas. É uma dieta para ser seguida por “ciclos” definidos, com fins objetivos, como diminuição da resistência à insulina e em casos de câncer, sempre sob orientação médica.

Se quiser perder gordura corporal, faremos ciclos de dieta cetogênica, individualizados, de acordo com as características de cada paciente.

Os alimentos incluídos nestes dias de dieta cetogênica são:

  • Côco, óleo de côco, leite de côco e água de côco: pode-ser ingerir a polpa como lanche, usar o óleo para cozinhar, no bullet proof coffee ou em receitas, assim como o leite de côco e a água, como preferir
  • Manteiga ghee: 1 a 2 colheres de sopa de cada vez, em qualquer tipo de alimento, inclusive no café
  • Carne de boi alimentado com grama (não com grãos) (grass-fed beef): 1 a 2 vezes por semana para quem tem ferro alto e 3 a 4 vezes por semana para quem não tem problema com o ferro
  • Ovos caipira: ingeridos separadamente ou para acrescentar proteína em diferentes preparações
  • Vinagre de cidra de maçã: 1 a 2 colheres de sopa em 1 copo de água (com ou sem limão) em jejum e 30 minutos antes das refeições
  • Limão: 1/4 a 1/2 limão espremido em 1 copo de água em jejum e 30 minutos antes das refeições
  • Queijo de cabra (cru): pode servir de pequenos lanches ou ser adicionados nas saladas em refeições principais
  • Sementes de chia: 1 a 2 colheres de sopa em smoothies, burguers e bolinhos de carne
  • Abacate: dá consistência a smoothies, pode ser usado com chocolate (mousse) ou em saladas e guacamole
  • Amêndoas, pistache, nozes e castanhas
  • Bone broth protein https://store.draxe.com/collections/bone-broth-protein ou caldo de osso preparado como em https://davidgusmao.com/caldo-de-osso-colageno-glicosamina-e-condroitina-feitos-em-casa/

 

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Veja em inglês em: FatburningQuickstartGuide (1)

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Dieta de eliminação

 

Many people following the autoimmune paleo (AIP) protocol witness objective measures of improvement, but now we have a bonafide clinical trial revealing its efficacy in inflammatory bowel disease (IBD). These results may be applicable to all autoimmune disorders, since these conditions share common etiological origins.

Diminished Antigenic Burden: A Tenet of the Time-Honored Elimination Diet

Until now, most of the evidence for the efficacy of the autoimmune paleo (AIP) diet in inducing remission of autoimmune disorders has been anecdotal. An extension of the paleolithic diet, the autoimmune paleo diet not only excludes grains, dairy, and legumes, but it also removes other potentially immunogenic substances including eggs, nuts, seeds, refined sugar, alcohol, food additives, and nightshade vegetables such as sweet and hot peppers, tomatoes, potatoes, eggplant, and goji berries (1).

This represents an adaptation of the gold standard oligoantigenic elimination diet that nutritional professionals have long implemented to produce abatement in symptoms recalcitrant to other interventions. Allergenic and immunogenic foods are removed from the diet for a trial period of a month or longer, and then sequentially re-introduced in a systematic manner to gauge tolerance. Not only does this enable the identification of food reactions, but it also decreases the burden of antigenic foods capable of producing an immune response and imparts opportunities for gut repair and correction of micronutrient deficiencies. Notably, however, most functional medicine practitioners agree that the autoimmune protocol should constitute a short-term intervention and that food re-introductions should commence as soon as significant symptomatic reduction has occurred.

Nutrient Density: A Pillar of the Autoimmune Paleo Diet

Some argue that the therapeutic potential of the autoimmune protocol lies in its exclusion of potentially antigenic foods and its minimization of anti-nutrients, as I previously touched on in my article “Lectins and Autoimmune Disease: Separating Fact from Fiction”. However, the principal strength of the autoimmune protocol is its inclusion of the most nutrient-dense foods—namely, wild-caught seafood, grass-fed meat and offal, roots and tubers, herbs and spices, and fruits and vegetables. The value of eliminating grains and beans, therefore, may actually lie in the fact that they commonly displace these more nutrient-dense foods.

Although the original inception of the paleo diet had its roots in evolutionary biology as well as in anthropological ethnographic studies of contemporary hunter-gatherers and ancient foraging populations, the newfound rationale for adopting a paleo template lies in its emphasis on those foodstuffs delineated in the peer-reviewed literature to have the most nutritive value. Moreover, the autoimmune protocol addresses many of the underlying root causes of aberrant immune responses.

Healing and Sealing the Gut Barrier

The one cell thick lining of the gastrointestinal tract is normally tightly regulated by conformational changes in tight junctions, which supervise the paracellular trafficking of molecules from the intestinal lumen to the submucosa and into systemic circulation (2). Dynamic proteinaceous structures between cells change shape to allow the selective passage of nutrients and water while excluding deleterious foreign elements which exceed a particular molecular radius (2). However, in autoimmune disease, various environmental insults cause the tight junctions to become excessively permeable, enabling undigested food proteins, toxicants, and microbial products to navigate across the gut barrier where they elicit immune reactions that can culminate in autoimmunity (2).

Liver, fatty fish, and shellfish, regarded as nutrient powerhouses on the autoimmune protocol, are particularly essential as they provide nutrients such as vitamins A and D which support regeneration of the gut lining that is compromised in autoimmune disease (3, 4). These fat-soluble vitamins are quintessential for maintenance of mucosal integrity, the violation of which is the precursor to every autoimmune disease in which it has been studied, including multiple sclerosis, celiac disease, ulcerative colitis, Crohn’s disease, type one diabetes, rheumatoid arthritis, ankylosing spondylitis, as well as allergic disorders such as asthma (2, 5, 6, 7, 8, 9, 10, 11).

Vitamin A prevents inappropriate activation of T cells in the immune tissues known as the gut-associated lymphoid tissue (GALT) and Peyer’s patches encircling the digestive tract, therefore reducing risk of chronic gut inflammation (4). It is also instrumental in orchestrating oral tolerance, or the ability to consume an array of foods without adverse reaction (4). Lastly, vitamin A promotes the synthesis of immunoglobulin A (IgA), an antibody in mucosal tissues which confers protection against infection and helps engender healthy gut flora (12). Contrary to popular belief, over half of people do not convert any beta carotene from orange and leafy green vegetables into active vitamin A at all, so consuming preformed vitamin A is essential (13).

Restoration of Immune Homeostasis

It was formerly hypothesized that polarization of the immune system towards dominance of either the Th1 (cellular immunity) or Th2 (humoral or antibody-mediated immunity) pathways was responsible for autoimmune disorders (14). This was later recognized to be an oversimplification, as this paradigm not only failed to elucidate the role of Th17 cells, but it was also discordant with data demonstrating that autoimmune diseases do not always fall into these neat categorical distinctions (14). However, this view still has utility in that regulatory T cells (Tregs) represent an overarching control mechanism that maintains balance between divergent classes of immune cells.

Vitamins A and D, which feature prominent on the autoimmune protocol, display immunomodulatory properties, restoring harmony between the different branches of the immune system. Not only are vitamin D levels commonly deficient in autoimmune disease, but lower levels of vitamin D are directly related to severity of autoimmune manifestations (15, 16, 17). Both vitamin A and D up-regulate expression of a population of immune cells known as toleragenic FoxP3+ regulatory T cells (Tregs), which engender balance between the Th1, Th2, or Th17 arms of the immune system, all of which can perpetuate autoimmunity when their exquisitely fine-tuned balance is disrupted. Likewise, vitamins A and D suppress activation and differentiation of pathogenic interleukin-17 producing Th17 cells, which appear to be the principal mediators of tissue destruction in a host of autoimmune disorders (18).

Balancing Omega-6 to Omega-3 Ratio

As a corollary, the autoimmune protocol emphasizes inclusion of preformed long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), from wild-caught fatty fish such as salmon, mackerel, herring, and sardines, while excluding omega-6 seed oils from corn, canola, cottonseed, soybean, safflower, and sunflower. Compared to dietary omega-6 fatty acids, which generally give rise to more inflammatory thromboxanes, prostaglandins, and leukotrienes, omega-3 fatty acids are metabolized into less inflammatory eicosanoid signaling molecules. Although plant-based sources such as flax, hemp, chia, and walnuts are touted as sources of omega-3s, less than 5-10% of the alpha-linolenic acid (ALA) these foods contain is converted into EPA and less than 2-5% is converted into DHA (19).

Traditional hunter-gatherer populations consuming an ancestral paleolithic diet had the most optimal dietary omega-6 to omega-3 ratio, of 1:1, and were virtually free from the chronic and degenerative diseases of modernity (20, 21, 22). In comparison, the Standard American Diet to which contemporary Western populations are accustomed, where populations are plagued by chronic illness at epidemic proportions, has a dismal omega-6 to omega-3 ratio ranging from 10:1 to 25:1 (21). Incorporating fatty fish, as well as grass-fed meat, the latter of which has been demonstrated to predictably raise plasma and platelet long chain omega-3 status (23), may particularly benefit autoimmune cohorts since omega-3s inhibit multiplication of pathogenic T cell subsets and prevent the synthesis of inflammatory cytokines such as tumor necrosis factor (TNF), interleukin-1 (IL-1), and interleukin-2 (IL-2) (24).

Neutralization of Oxidative Stress

The pathophysiological conditions that give rise to autoimmune disorders entail an imbalance between oxidants and antioxidants, the latter of which neutralize oxidative stress. Generation of reactive oxygen species, or free radicals such as superoxide and hydrogen peroxide, is a normal byproduct of metabolism, but can damage cellular machinery when excessive and impair the production of cellular energy, which becomes a vicious cycle as energy-intensive repair processes become untenable (25, 26).

Including an array of colorful plant foods is tantamount to increasing antioxidant intake. Because they function in redox reactions and defend against reactive oxygen and nitrogen species, bioactive constituents in plants known as phytochemicals are categorized as antioxidants (27). Deeply pigmented fruits and vegetables which are staples on the autoimmune protocol include constituents such as stilbenoids, lignans, tannins, carotenoids, phenolic acids, and flavonoids which ensure integrity of genetic material, facilitate cellular repair, and regulate genetic expression in a favorable direction (28, 29, 30). The autoimmune diet is likewise rich in fat-soluble antioxidants such as tocopherols, carotenes, vitamin A and ubiquinol, as well as water-soluble antioxidants such as ascorbate and glutathione (31).

Optimization of Detoxification and Hormone Balance

Many of the fruits, vegetables, herbs and spices included on the autoimmune protocol up-regulate phase II detoxification enzymes, which are required to convert phase I intermediates into their water-soluble counterparts so that they can be excreted. This is important to correct the bottleneck that often occurs in autoimmunity whereby phase I outpaces phase II, creating an accumulation of toxic phase I metabolites and leading to an over-burdening of the liver (32). Many herbs, spices, and phytonutrients, emphasized on the autoimmune protocol, such as ginger (33), curcumin from turmeric (34), cinnamaldehyde from cinnamon (35), resveratrol from grapes, blueberries, and cranberries (36), quercetin concentrated in apples and onions (37) and countless others significantly up-regulate expression of phase II enzymes to enhance excretion of toxins implicated in autoimmunity.

Similarly, an isothiocyanate compound called sulforaphane in cruciferous vegetables, which are often staples of the autoimmune protocol, is the most potent inducer of phase II enzymes identified to date (32, 38). Arugula, broccoli, Brussel sprouts, red, green, Chinese, and savoy cabbage, cauliflower, chard, collard greens, radish, rapini, rutabaga, turnip and turnip greens, wasabi, and watercress are all sources of this compound within the autoimmune protocol.  Another benefit of these vegetables is that they contain indole-3-carbinole (I3C), the biological effects of which are attributed to its oligomeric products, such as 3,3′-diindolylmethane (DIM). Both of these compounds can support healthy estrogen metabolism in the case of estrogen dominance, which is common in autoimmune cohorts.

I3C in particular increases metabolism of estradiol down the 2-hydroxyestrone pathway at the expense of the unfavorable 16-hydroxyestrone pathway (39, 40). In general, 2-hydroxyestrone metabolites have the weakest estrogenic effect, whereas 16-hydroxyestrones are considered proliferative, cancer-promoting estrogen species (41, 42). In addition, I3C inhibits formation of 4-hydroxyestrogen, another potent estrogen possessing growth-promoting effects that has a strong affinity for estrogen receptors (43).

Enrichment of Microbiota Diversity and Inhibition of Pathogens

There is an element of dysbiosis, or bacterial imbalance, in most autoimmune conditions given the inextricable connection between the microbiota and the immune system. Ample substrate to nourish commensal flora, in the form of microbiota-accessible carbohydrates (MACs) or prebiotics, is required to restore a healthy ecosystem. Paleo diets confer a decisive advantage in terms of fiber intake, which is associated with bacterial richness due to prebiotic effects (44).

Prebiotics, or foods that escape digestion and are instead selectively fermented by beneficial bacteria in the colon, are a viable strategy for encouraging microbial diversity and in turn enhance the health of the host (45). Barring any small intestinal bacterial overgrowth (SIBO), liberal use of prebiotics such as asparagus, garlic, onion, artichoke, chicory root, jicama, green bananas, plantain, beetroot, asparagus, leeks, jicama, yacon, and burdock are all permitted on the autoimmune protocol and help to engender a harmonious gut ecology which translates into better immune balance. Studies have shown that changes in the microbiome can materialize in as few as one to two days with increased consumption of plants (46).

In addition, lacto-fermented foods included on the autoimmune protocol such as sauerkraut and coconut kefir are reservoirs of both beneficial bacteria and polyamine compounds, which increase the rate of cellular renewal and regeneration when absorbed by enterocytes and can contribute to gut healing. Re-establishment of healthy gut flora will in turn competitively inhibit attachment of pathogens (47) which can trigger or perpetuate autoimmunity (48).

Improved Cardiometabolic Parameters

Endothelial cell activation, vascular smooth muscle dysfunction, oxidative stress, and inflammation, mechanisms which underlie heart disease, diabetes, and hypertension, are all variables which can precipitate or perpetuate immune imbalances in autoimmune disease. The paleo template has been proven to be superior to the lower fat, higher carbohydrate American Diabetes Association (ADA) diet in correcting these metabolic derangements in type two diabetes (49). For instance, subjects on the paleo diet exhibited improvements in glucose control, as indicated by hemoglobin A1c (HbA1c) (49). The researchers attribute the decrease in blood sugar spikes in subjects on the paleo diet to the greater fiber content they consumed, which was 35 grams per 2500 kcal compared to 12 g per 2500 kcal with the ADA diet (49).

This is complemented by other studies of subjects with hypercholesterolemia, where the paleo diet was found to significantly lower total cholesterol, LDL cholesterol, and triglycerides and to significantly increase HDL cholesterol relative to the traditional grain-based “heart-healthy” diet recommendations (50). Studies have also illuminated that individuals who were most insulin resistant at baseline had the greatest improvement in insulin sensitivity on the paleo diet, which can lower inflammatory burden (51). The paleo diet likewise was more effective than a reference healthy diet for lowering systolic and diastolic blood pressure and other cardiovascular risk factors which often accompany autoimmunity (52).

Repair of Mitochondrial Dysfunction

Malfunctioning mitochondria, the energy powerhouses of the cell, are implicated in almost all pathologic conditions, including most autoimmune disorders (53). Mitochondrial restoration is compatible with the autoimmune protocol since repair of these organelles requires a diet that is nutrient-dense and anti-inflammatory in nature, excluding immunogenic foods and emphasizing micronutrients that sustain aerobic respiration and “facilitate efficient functioning of the biochemical pathways to extract and transform energy into a biological useful form” (54).

Because mitochondrial matrix enzymes function best in an alkaline medium, metabolic processes can be optimized by eating a primarily plant-based autoimmune paleo diet (54). Removing acidic processed foods, sugar, flour, high-glycemic foods, coffee, and alcohol can prevent alterations in membrane potential which compromises mitochondrial function by interfering with the electron transport chain integral to oxygen-based oxidative phosphorylation (55, 56). The autoimmune protocol is likewise rich in cofactors for the citric acid cycle, the process which produces high-energy reduced coenzymes that donate electrons into the electron transport chain in order to generate cellular energy.

For instance, heme molecules required for the complexes of this electron shuttling system are dependent on iron and zinc, both of which are more abundant and bioavailable in organ meats compared to plant sources. By comparison, “The bioavailability of iron and zinc in vegetarian diets is poor because of their higher content of absorption inhibitors such as phytate and polyphenols and the absence of flesh foods” (57, p. 459S). Vegetarian diets have been demonstrated to reduce non-heme iron absorption by 70% and total iron absorption by 85% (58). Similarly, vegetarian diets reduce zinc absorption by 35% compared to omnivorous diets due to phytate content, such that vegetarians may require up to 50% more zinc than omnivores (58). Therefore, the autoimmune protocol is advantageous both in its omission of anti-nutrients which impede mineral absorption and its inclusion of bioavailable vitamins and minerals.

Proven Efficacy in Inflammatory Bowel Disease

A single-center, open-label, uncontrolled study was conducted to assess the efficacy of the autoimmune paleo protocol in inflammatory bowel disease (IBD). The cohort included 9 patients with symptomatic Crohn’s disease (CD) and 6 with ulcerative colitis (UC), half of whom were on biologic therapy, with an average disease duration of 19 years (1). Individuals were advised to continue medication therapy during the study duration, with the exception of corticosteroid tapers. Further, a certified health coach and registered dietician were recruited to provide dietary counseling and education on lifestyle facets of the protocol.

73% of subjects were classified as achieving remission by the sixth week of the diet, which persisted through the five-week maintenance phase (1). By week six, fecal bleeding had significantly reduced in patients with UC (1). Not only were endoscopic improvements observed in mucosal appearance, but significant improvements in disease scales such as the mean partial Mayo score for UC and the mean Harvey-Bradshaw index for CD were witnessed (1). In addition, average levels of fecal calprotectin decreased from 471 at week 1 to 112 at week 11 (1). Calprotectin is a marker of intestinal inflammation that is predictive of relapse in quiescent IBD patients when it appears at higher levels (59, 60).

The authors cite, “We did not hypothesize, a priori, that clinical remission would be achieved so early (week 6). Indeed, this proportion of participants with active IBD…achieving clinical remission by week 6 rivals that of most drug therapies for IBD” (1, p. 2058). As a result of the dramatic results produced in the study, the researchers suggest that AIP is a viable adjunctive therapy in IBD, “even among those with moderate-to-severe disease” (1, p. 2056). Despite the significant improvements observed, two Crohn’s subjects with native or anastomotic ileal strictures exhibited partial small bowel obstruction or exacerbation of disease activity with the autoimmune protocol, highlighting the need for physician supervision.

Practical Applications

Although this preliminary study is demonstrative of the efficacy of the autoimmune protocol, it is limited by its design. Not only does it use a small sample size, but it is a non-randomized, non-blinded, prospective observational study that may also be confounded by selection bias—in other words, the subjects may not be representative of the population of individuals with IBD. Therefore, more clinical trials are necessary to reproduce results and extrapolate to other autoimmune conditions. Of course, funding clinical trials is often cost-prohibitive and pharmaceutical industry investors, with legally-binding fiduciary obligations to shareholder interests, have little fiscal incentive to devote resources to dietary protocols for which market exclusivity is an impossibility.

As discussed in my previous installment, some of the dogmatism within the paleo realm does not hold up to scientific scrutiny, and the scientific literature on anti-nutrients is deficient in high-quality human studies. However, many people do not have the luxury of time when it comes to arresting debilitating autoimmune condition, and the clinical experience of many integrative and functional practitioners is a direct testament to the potential efficacy of AIP whether or not biochemical mechanisms have been fully developed.

Moreover, there are many protective lifestyle elements embedded within the autoimmune protocol, such as mobilization of social support, stress management, disease-appropriate exercise, and restorative sleep, all of which are fundamental to healing. Therefore, given the benign, non-invasive nature of the autoimmune protocol and its quintessential nutrient-dense, anti-inflammatory nature, individuals with autoimmune disorders owe it to themselves to explore this regimen as therapeutic option.

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Leaky Gut Syndrome

 

The 7 Signs You Have Leaky Gut

1. Food Sensitivities – People affected by food sensitivities oftentimes find that leaky gut is to blame. Because of the onslaught of toxins that enter the bloodstream, the immune systems of people with intestinal hyperpermeability are on overdrive mass-producing various antibodies, which makes their bodies more susceptible to antigens in certain foods (especially gluten and dairy).

2. Inflammatory Bowel Disease – Researchers from Hungary have recently uncovered that elevated gut permeability is oftentimes localized to the colon in people suffering from irritable bowel syndrome and ulcerative colitis.

Another study suggests that, for Crohn’s disease patients, leaky guy is prevalent in a majority cases and even up to 10% – 20% of their “clinically healthy relatives,” which suggests a potential genetic component. Zinc supplementation has been found to be quite effective at tightening up the intestinal tight junctions in these cases.

3. Autoimmune Disease – The key to understanding how leaky gut can cause an autoimmune disease is through the research done on a protein known as “zonulin.” According to a 2011 article published in the journalPhysiologic Reviews,

Zonulin is the only physiological modulator of intercellular tight junctions described so far that is involved in trafficking of macromolecules and, therefore, in tolerance/immune response balance. When the finely tuned zonulin pathway is deregulated in genetically susceptible individuals, both intestinal and extraintestinal autoimmune, inflammatory, and neoplastic disorders can occur.”

Eating gluten can oftentimes trigger this dangerous cascade. University of Maryland, School of Medicine researchers have uncovered that gluten “activates zonulin signaling irrespective of the genetic expression of autoimmunity, leading to increased intestinal permeability to macromolecules.”

4. Thyroid Problems – One of the autoimmune diseases that leaky gut syndrome may directly affect is Hashimoto’s disease. Also known as “chronic thyroiditis,” this disorder can lead to hypothyroidism, impaired metabolism, fatigue, depression, weight gain, and a host of other concerns.

5. Malabsorption – Various nutritional deficiencies result from leaky gut include vitamin B12, magnesium and key enzymes that help digest food. It is recommended that people with leaky gut supplement with a whole foods based multi-vitamin and live probiotic to not only help digest the food that they eat, but to make sure that they get the vital nutrition that they need.

6. Inflammatory Skin Conditions – First described over 70 years ago, the gut-skin connection theory has described how intestinal hyper-permeability can cause a slew of skin conditions; particularly acne and psoriasis.  Generally, dangerous creams and drugs are prescribed for these skin disorders, yet they can oftentimes be fixed by healing the gut!

7. Mood Issues and Autism – According to a study published in the journal Neuro Endocrinology Letters, leaky gut has been shown to cause various neurocognitive disorders. For example, the inflammatory response characteristic of intestinal hyperpermeability triggers the release of pro-inflammatory cytokines and other chemicals that induce depression.

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A vida – Mário Quintana

Estes é um dos textos mais importantes para mim, que leio e releio sempre, de Mário Quintana. Afinal, minha maior dificuldade até hoje foi justamente aceitar os erros, as dificuldades, as pedras no caminho. Parece que eu queria só a leveza, a serenidade, o não sofrimento, mas, é verdade, nas dificuldades é que crescemos.

Praticamente comecei a minha vida profissional aos 50 anos de idade e, para mim surpresa, todas as pedras ao longo do caminho estão sendo usadas para edificá-la.

Assim, reflita sobre este texto, tranquilize a sua mente, busque identificar aquilo que lhe faz seguir na sua “linha vermelha” e aquilo que lhe afasta dela. Aquela linha que nos conduz ao nobre desejo da “ausência de inquietação” como proposta de vida, quando experimentamos a plenitude existencial e a percepção de  que tudo “faz parte” de um todo, com um significado muito maior.

Isso faz parte da “gestão do envelhecimento”- para viver mais e melhor!

liberdade

A VIDA

“Depois de muitas quedas, eu descobri que, às vezes, quando tudo dá errado, acontecem coisas tão maravilhosas que jamais teriam acontecido se tudo tivesse dado certo.

Eu percebi que quando me amei de verdade pude compreender que, em qualquer circunstância, eu estava no lugar certo, na hora certa.

Então pude relaxar… pude perceber que o sofrimento emocional é um sinal de que estou indo contra a minha verdade.

Parei de desejar que a minha vida fosse diferente e comecei a ver que tudo o que acontece contribui para o meu crescimento.

Desisti de querer ter sempre razão e com isso errei muito menos vezes.

Desisti de ficar revivendo o passado e de me preocupar com o futuro. Isso me mantém no presente, que é onde a vida acontece.

Descobri que na vida a gente tem mais é que se jogar, porque os tombos são inevitáveis.

Percebi que a minha mente pode me atormentar e me decepcionar. Mas quando eu a coloco a serviço do meu coração, ela se torna uma grande e valiosa aliada.

Também percebi que sem amor, sem carinho e sem verdadeiros amigos a vida é vazia e se torna amarga.

Ser feliz é reconhecer que vale a pena viver, apesar de todos os desafios, incompreensões e períodos de crise. É agradecer a Deus a cada manhã pelo milagre da vida.

Pedras no caminho? Guardo todas, um dia vou construir um castelo…”

Mário Quintana

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Prebióticos e aumento da permeabilidade intestinal (leaky gut)

Prebióticos são ingredientes não digeríveis (frutanos, inulina, oligofrutose, galactossacarídeos, pectina) que favorecem o crescimento e/ou a atividade metabólica de bactérias em nosso intestino. Mega importantes para a saúde!

A ingestão regular de prebióticos favorece um intestino protegido com uma adequada barreira de mucosa. Portanto, não somente a ingestão de probióticos, presentes nos iogurtes, coalhadas, leites fermentados, kefir e suplementos, mas também através da ingestão de prebióticos, favorecemos um intestino saudável.

Os prebióticos estão presentes em muitos alimentos, tais como:

qué-son-alimentos-prebióticos-y-probióticos.1-6hg7hdn1i9d0

  • alho
  • cebola
  • raiz da chicória
  • alcachofra
  • banana verde
  • aspargos
  • batata yacon
  • beterraba
  • cenoura
  • tomate
  • alho-poró
  • bardana
  • mel
  • cevada
  • trigo
  • aveia
  • maçã
  • laranja

Lembramos que a barreira de mucosa impede o aumento da permeabilidade intestinal (leaky gut) e um quadro complexo de condições patológicas e doenças autoimunes que se instalam em consequência.

O “leaky gut” (intestino permeável) ocorre em consequência do stress, toxinas ambientais, uso de medicamentos (como antibióticos), infecções, ingestão de proteínas alergênicas, hipocloridria, deficiências enzimáticas, alterações do metabolismo da glicose, entre outros fatores.

Veja que foto interessante abaixo ilustrando a síndrome do aumento da permeabilidade intestinal:

GUTHEALTH_LeakyGutSyndrome (1)

 

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